"As we come back down the bottom of our squat, maintain that chin position and maintain a neutral spine. Push your hips through, up and extend through the hips and the knees.

"Want to add some weight to that? Pick up a kettlebell, hold it nice and tight just below your chin. Same thing, coming down to the bottom of that squat - push your hips through, extend the knees and extend the hips."

Alex PierottiA one-time third-grade try-scorer, Men's Health's Digital Content Editor, Alex Pierotti, is obsessed with two things: the beach and his footy team. When he’s not researching the latest studies, figuring out the latest style trends or snacking on cashews you'll find Alex cruising on his board through Bondi Beach